Monday 8/6
Strength:
Front Squat 5x5
WOD:
8 min AMRAP
10 DB Front Rack Lunges
50 Single Unders
Score is weight/rounds + reps
Tuesday 8/7
Strength:
2 Sets of
10 Single Arm KB Deadlifts (each)
100m Single Arm Farmer Carry (each)
100m Sinlge Arm Overhead Carry (each)
WOD:
10 min AMRAP
3 Wall Walks
6 Deadlifts 155/105
9 Burpees
Score is pass or no pass/rounds + reps
Wednesday 8/8
Time Trial
50 Calories AAB
WOD:
3 Rounds of
20 Sit Ups
20 Ball Slams
400m Run
Score is time/time
Thursday 8/9
Strength:
Single Arm DB Strict Press
Build to a Heavy 5/side
WOD:
For Time
30 Calorie Row
30 Dbl DB Push Press
30 Ring Rows
*Rest 7 minutes
30 Ring Rows
30 Dbl DB Push Press
30 Calorie Row
Score is weight/total time
Friday 8/10
Strength:
12 min EMOM, alternating
A) 8 to 10 Ring Rows
B) :30 to :45 Plank Hold
C) 8 to 10 Push Ups
WOD:
4 Rounds for max reps
1 min Box Jumps
1 min Plate G2OH
1 min KB Russian Swings
1 min rest
Score is rounds completed/total reps
Strength:
Front Squat 5x5
WOD:
8 min AMRAP
10 DB Front Rack Lunges
50 Single Unders
Score is weight/rounds + reps
Tuesday 8/7
Strength:
2 Sets of
10 Single Arm KB Deadlifts (each)
100m Single Arm Farmer Carry (each)
100m Sinlge Arm Overhead Carry (each)
WOD:
10 min AMRAP
3 Wall Walks
6 Deadlifts 155/105
9 Burpees
Score is pass or no pass/rounds + reps
Wednesday 8/8
Time Trial
50 Calories AAB
WOD:
3 Rounds of
20 Sit Ups
20 Ball Slams
400m Run
Score is time/time
Thursday 8/9
Strength:
Single Arm DB Strict Press
Build to a Heavy 5/side
WOD:
For Time
30 Calorie Row
30 Dbl DB Push Press
30 Ring Rows
*Rest 7 minutes
30 Ring Rows
30 Dbl DB Push Press
30 Calorie Row
Score is weight/total time
Friday 8/10
Strength:
12 min EMOM, alternating
A) 8 to 10 Ring Rows
B) :30 to :45 Plank Hold
C) 8 to 10 Push Ups
WOD:
4 Rounds for max reps
1 min Box Jumps
1 min Plate G2OH
1 min KB Russian Swings
1 min rest
Score is rounds completed/total reps
Image
